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  6. Chickpea raw vs. Mustard Greens Raw

Chickpea raw vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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What are the main differences between chickpea raw and mustard Greens Raw?

  • Chickpea raw is richer in folate, copper, fiber, iron, vitamin B1, phosphorus, and vitamin B5, yet mustard Greens Raw are richer in vitamin K, vitamin C, and vitamin A.
  • Mustard Greens Raw' daily need coverage for vitamin K is 207% higher.
  • Chickpea raw has 46 times more folate than mustard Greens Raw. Chickpea raw has 557µg of folate, while mustard Greens Raw have 12µg.

We used Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Mustard greens, raw types in this comparison.

Infographic

Chickpea raw vs Mustard Greens Raw infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 56% 17% 63% 162% 219% 75% 108% 3.1% 2779% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more MagnesiumMagnesium +146.9%
Contains more PotassiumPotassium +87%
Contains more IronIron +162.8%
Contains more CopperCopper +297.6%
Contains more ZincZinc +1004%
Contains more PhosphorusPhosphorus +334.5%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +101.8%
Contains less SodiumSodium -16.7%
Contains more SeleniumSelenium +∞%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 13% 1% 16% 0% 119% 49% 29% 95% 123% 0% 23% 418% 54%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin B1Vitamin B1 +496.3%
Contains more Vitamin B2Vitamin B2 +92.7%
Contains more Vitamin B3Vitamin B3 +92.6%
Contains more Vitamin B5Vitamin B5 +656.2%
Contains more Vitamin B6Vitamin B6 +197.2%
Contains more FolateFolate +4541.7%
Contains more CholineCholine +19760%
Contains more Vitamin CVitamin C +1650%
Contains more Vitamin AVitamin A +4933.3%
Contains more Vitamin EVitamin E +145.1%
Contains more Vitamin KVitamin K +2761.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chickpea raw Mustard Greens Raw DV% diff.
Manganese 21.306mg 926%
Vitamin K 9µg 257.5µg 207%
Folate 557µg 12µg 136%
Vitamin C 4mg 70mg 73%
Copper 0.656mg 0.165mg 55%
Fiber 12.2g 3.2g 36%
Protein 20.47g 2.86g 35%
Vitamin B1 0.477mg 0.08mg 33%
Iron 4.31mg 1.64mg 33%
Vitamin B5 1.588mg 0.21mg 28%
Phosphorus 252mg 58mg 28%
Vitamin B6 0.535mg 0.18mg 27%
Zinc 2.76mg 0.25mg 23%
Carbs 62.95g 4.67g 19%
Polyunsaturated fat 2.731g 0.038g 18%
Choline 99.3mg 0.5mg 18%
Calories 378kcal 27kcal 18%
Vitamin A 3µg 151µg 16%
Magnesium 79mg 32mg 11%
Potassium 718mg 384mg 10%
Fats 6.04g 0.42g 9%
Vitamin E 0.82mg 2.01mg 8%
Vitamin B2 0.212mg 0.11mg 8%
Calcium 57mg 115mg 6%
Vitamin B3 1.541mg 0.8mg 5%
Monounsaturated fat 1.377g 0.092g 3%
Saturated fat 0.603g 0.01g 3%
Selenium 0µg 0.9µg 2%
Net carbs 50.75g 1.47g N/A
Sugar 10.7g 1.32g N/A
Sodium 24mg 20mg 0%
Tryptophan 0.2mg 0%
Threonine 0.766mg 0%
Isoleucine 0.882mg 0%
Leucine 1.465mg 0%
Lysine 1.377mg 0%
Methionine 0.27mg 0%
Phenylalanine 1.103mg 0%
Valine 0.865mg 0%
Histidine 0.566mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 63% 8% 3%
Protein: 20.47 g
Fats: 6.04 g
Carbs: 62.95 g
Water: 7.68 g
Other: 2.86 g
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more ProteinProtein +615.7%
Contains more FatsFats +1338.1%
Contains more CarbsCarbs +1248%
Contains more OtherOther +111.9%
Contains more WaterWater +1081%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 29% 58%
Saturated fat: Sat. Fat 0.603 g
Monounsaturated fat: Mono. Fat 1.377 g
Polyunsaturated fat: Poly. Fat 2.731 g
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +1396.7%
Contains more Poly. FatPolyunsaturated fat +7086.8%
Contains less Sat. FatSaturated fat -98.3%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Chickpea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173756/nutrients
  2. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.